lexibility Training/Stretching
exercises help keep the body supple, joints functioning smoothly and decrease the risk of injury.
Please click here first to review Program Expectations before jumping into Session 9. Use the "Back" button on your browser to return to this spot.
So, are you ready to add Flexibility & Stretching
Exercises - one of the
3 Key Components of Fitness -
to your exercise program?
Flexibility and stretching exercises refer to total range of motion (ROM)
of a joint, or a group of joints. ROM differs from person to person and from joint to joint. The structural characteristics of the joints and the mechanical properties of the connective tissues of the muscle-tendon structures directly affect the extent of movement around a joint. These can be improved gradually by making stretching exercises an integral part of your physical fitness program.
The goal of your stretching program should be to optimize joint mobility while maintaining joint stability.
Factors that Influence Flexibility
Age: Flexibility decreases with age. There is a loss in elasticity in the
connective tissue surrounding the muscles, which go through a normal
shortening (tightening) process resulting from a lack of physical exercise.
Gender: Females tend to be more flexible than males of the same age,
and this is seen throughout life.
Type of Joint: Flexibility is specific to each joint
Exercise History: Participation in regular exercise involving full ROM
generally enhances flexibility. Sedentary lifestyles result in
lower flexibility.
Temperature: An increase in body temperature via a warm-up or
participation in physical activity will increase ROM.
Body Build: Arm and leg length, arm span, height and weight do not
significantly affect ROM.
Strength/Resistance Training: Improves flexibility
Pregnancy: During pregnancy the pelvic joints and ligaments are
relaxed and capable of a greater ROM.
General Guidelines for Effective Stretching
Warm-up before stretching
Perform stretching exercises daily
Stretch all major muscle groups
Hold stretches between 15-30 seconds
For optimal benefits perform 3-4 sets per stretch
Stretch to limit of movement NOT to point of pain
Breathe slowly and rhythmically while holding stretches
If a stretch yields pain in the joint area - BACK OFF -
and reposition the stretching exercise.
Do I Need a
Medical Evaluation before starting an exercise program?
So, are you ready? Grab a mat and a towel and let us
S..T..R..E..T..C..H!
Click the links below for flexibility and stretching
exercises. After you are done use the "Back" button on your browser to
return to this spot.
Flexibility & Stretching Exercises
Stretching & Strength Exercises for Your Back
We hope that during this week while continuing with Program Expectations you will add flexibility and stretching exercises in your fitness program. Please be sure to maintain your Daily Food and Activity Record using the online calculators & blank forms under Calorie Calculators on the top frame.